Pace and splits hub

Triathlon Pace Hub

All pace, split, and time-calculation tools in one place. Convert paces, predict finish times, adjust for bike FTP, run-off-bike decay, heat, and course conditions.

Pace Calculator

Convert swim pace per 100 m, bike speed in kph, and run pace per km into splits for any distance.

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Finish Time Calculator

Enter swim, bike, run, and transition times to get a total finish-time prediction.

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Split Calculator

Break a target finish time into swim, bike, run, and transition segments.

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Ironman Pace Calculator

Full-distance 140.6 pace planning with swim, bike, run, and transition splits.

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70.3 Time Calculator

Half-distance finish-time planning with split entry and total prediction.

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Sprint Triathlon Calculator

Short-course 750 m swim, 20 km bike, 5 km run split estimation.

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Olympic Triathlon Calculator

Olympic-distance 1.5 km swim, 40 km bike, 10 km run split planning.

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Duathlon Calculator

Run-bike-run split estimates for duathlon events.

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Race Predictor

Estimate finish time from a recent race result across different distances.

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Bike Split from FTP

Turn FTP, IF, body mass, and W/kg into a realistic bike split.

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Run Off The Bike Calculator

Estimate realistic run pace after cycling using distance, bike effort, heat, and nutrition penalties.

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Heat Pace Calculator

Adjust run pace target for temperature, humidity, and acclimation.

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Cutoff Calculator

Check swim, bike, and finish buffer against official Ironman and 70.3 cutoff clocks.

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Pacing terms

FTPFTPFunctional Threshold Power — the highest average power (watts) a cyclist can sustain for one hour. Used to set training zones and race pacing.IFIFIntensity Factor — the ratio of your average power to FTP during a ride. IF of 0.85 means you rode at 85% of FTP.TSSTSSTraining Stress Score — a composite score that combines ride duration and intensity. 100 TSS = 1 hour at FTP.NPNPNormalized Power — a power metric that accounts for intensity variation during a ride.VIVIVariability Index — the ratio of Normalized Power to Average Power. A lower VI (closer to 1.0) indicates more even pacing.CadenceCadencePedal revolutions per minute (rpm). Typical triathlon cadence ranges from 80–95 rpm for most athletes.Drafting (bike)Drafting (bike)Riding in another cyclist's slipstream to reduce wind resistance. Illegal in most non-draft-legal triathlons.Aero positionAero positionLow, aerodynamic body position on a triathlon bike or TT bike using aerobars. Reduces frontal area and wind resistance.Running off the bikeRunning off the bikeThe experience of running immediately after cycling. The legs feel heavy and uncoordinated until they adapt — typically 1–3 km.BonkBonkSevere fatigue caused by glycogen depletion. Results in dramatic slowdown, weakness, and reduced coordination. Preventable with fueling.Cutoff timeCutoff timeThe maximum allowed time to complete the swim, bike, or entire race. Athletes who exceed cutoffs are pulled from the course.

Hover or tap each term for a quick definition. Browse the full triathlon glossary.

Related course tools

Refine your pace estimates with course-specific adjustments and race-day planning:

Course Profiles Course Adjustment Nutrition Planner Race Checklist Race Plan Examples

Trust and methodology

How this page should be used

Last updated

July 13, 2026

Maintained by

M Imtinan Farooq

Status

Planning estimate, not a race guarantee

Formula summary

Finish time = swim + T1 + bike + T2 + run, with related tools for risk checks.

Key assumptions

Entered paces, distances, transitions, and condition choices are race-realistic.

Limitations

Weather, course profile, water conditions, equipment, and execution can change results.

Full formulas, source notes, and limitation details are maintained on the methodology page. Use official race guides for event rules, cutoff times, venue policies, and safety instructions.